Comparing Nutrients in 500 calories Canned Harvard Beets with Liquids VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Canned Harvard Beets with Liquids: 685g
• Canned Tomatoes with Green Chilies: 3333g

Canned Harvard Beets with Liquids have 4.9 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Canned Harvard Beets with Liquids or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	10.3% 5.75g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.7% 199μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.3% 16.4mg	230% 207mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.53% 75.3mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	333% 3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31% 2.47mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	191% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.6% 116mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.53μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	15% 549g	85% 3141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Harvard Beets with Liquids vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 97.3 times more Vitamin A, 16.5 times more Vitamin B1, 1.8 times more Vitamin B2, 37.1 times more Vitamin B3, 4.8 times more Vitamin B5, 9.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 12.6 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Harvard Beets with Liquids vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 8.8 times more Calcium, 4.5 times more Copper, 3.5 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 4 times more Phosphorus, 3.2 times more Potassium, 1.8 times more Selenium, 12 times more Sodium, 2.8 times more Zinc and 5.7 times more Water than Canned Harvard Beets Solids and Liquids.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes with Green Chilies contain 7.8 times more Omega 6 and 4 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.